

Curries, Asian-style
4 ratingsRate
Stir-fried barley with chicken and bok choy
Photographer: Mark O'Meara
First published: May 2017
We love this dairy-free, low-calorie recipe - the barley adds another flavour profile and goes well with bok choy and succulent stir-fried chicken.
Serves: 4
Time to make: 25 mins
Total cost: $15.28 / $3.82 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 1 cup (200g) pearl barley
- 2 teaspoons sesame oil
- 500g chicken breast fillets, thinly sliced
- 1 medium red onion, thinly sliced
- 2 teaspoons freshly grated ginger
- 1 medium red capsicum, seeded, thinly sliced
- 1 ½ cups trimmed, halved snow peas or green beans
- 1 bunch bok choy, trimmed, cut into 6cm lengths
- 1 tablespoon reduced-salt soy sauce
- 1 tablespoon mirin
- 2 teaspoons lightly toasted sesame seeds, to serve
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Instructions
- Cook barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain well.
- Meanwhile, place half the oil in a large wok over high heat. Stir-fry chicken for 2 minutes, or until browned. Transfer to a bowl and set aside.
- Return wok to high heat and add remaining oil. Stir-fry onion and ginger for 1 minute. Add capsicum and snow peas and stir-fry for 1–2 minutes, or until almost tender. Add bok choy and stir-fry for a further minute.
- Return chicken to wok with cooked barley, soy sauce and mirin. Toss together until combined and heated through. Serve garnished with sesame seeds.
Nutrition Info (per serve)
-
Calories 400cal
-
Kilojoules 1680kJ
-
Protein 36g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 8g
-
Dietary fibre 12g
-
Sodium 220mg
-
Calcium 90mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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This was surprisingly tasty – the barley worked really well – will definitely cook again.